Losing weight is all about burning more calories than you consume. This is easy to do if you understand how to select, prepare and cook food so that you can minimize the fat in your diet.

So when selecting foods:

• Read the nutrition labels. Search for the words 'low/non/reduced fat'.
• Consume just about 5-7 ounces of fish, lean meats and poultry per day. Other low fat foods are tofu, low-fat milk, dried beans and peas, low-fat cottage cheese, tuna fish packed in water and low-fat yogurt. Try low fat cheese spreads, mayonnaise or salad dressings.
• Pick foods that are higher in fiber. Fiber is a substance that is lost during processing; most foods that we eat are processed so we can very little fiber. Fiber is very good for giving us a feeling of being full; so by eating fiber, yo will be less likely to eat fatty snacks.

Before preparing foods:

• Ask the butcher to remove all visible fat from meats.
• Do not fry food. Instead try grilling, baking or broiling it.
• For garnishing, use lemon juice and herbs/spices in lieu of cream-based sauces or cheese and butter.
• Remove all hardened fat from refrigerated stews, soups and gravies.
• Even low-fat sour cream contains fat, so try to avoid it.
• Choose low-fat salad dressings, and use olive oil if oil is absolutely needed.

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When eating out:

• Opt for baked/grilled/broiled foods.
• Avoid heavy creams and gravies with butter.
• Order a plain green salad with raw vegetables or choose a low-fat dressing.
• For dessert, order fruits or fruit salad with low-fat yogurt.
  

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